Most of the men I work with don't have a willpower problem. They have a protein problem.

When you eat enough protein at every meal, you stay full, you protect your muscle, and the 3pm crisps and 10pm chocolate cravings drop off. Get this habit right and most of the others get easier.

The guide covers:

• How much protein you actually need each day

• The hand-portion method — no apps, no counting

• High-protein meals you can make in under 10 minutes

• What to grab on travel days when food is a problem

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